dips

10 min Warm-Up / Set-up

12 Min AMRAP (U Go I Go)

• 50m Air Runner
• 3 Ring Dips
• 1 MB Over Shoulder (100/80)

15 min Warm Up

5 rounds for time (20min cap)

• 400m Air Runner or 800m C2 Bike
• 10 Weighted Lunges (70/50)
• 5 Dips

4 Rounds of

• 200m run
• 5 Dips + 5 pull-ups
• 200m run
• 20 push-ups
• 200m run
• 20 Sit-ups
• 200m run
• 20 walking lunges

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

3, 6, 9, 12, 15, 12, 9, 6, 3

• Assault Bike Cals
• Snatches (75/55)
• Dips

Every 3 minute for 30 minutes

• 5 Dips or 10 Push-ups
• 1 Heavy ball to Shoulder (150/80) or Heavish Power Clean
• Max Distance on your Erg of Choice

Bench Press

• 2 x 5 (95/65)
• 1 x 5 (135/85)
• 1 x 3 (155/115)
• 1 x 2 (185/ 125)
• 3 x 5 (200/ 145)

5 rounds for Time

• 3 x cleans
• 5 x Dips
• 8 x Burpees Over Bar

20 min AMRAP

• 250m (around the small loop to the pull-up station)
• 3 dips
• 5 pull-ups
• 50m to pad
• 10 wall balls (20m)
• 2 tire flips (biggest tire you can flip)

10 Rounds

• 10 x GHD sit-ups or equivalent
• 3 Dips
• 250m Row

30 min AMRAP

• 3 Dips
• 4 Med-Ball Over Short Pull-Up Bar (30/20)
• 5 Pull-Ups
• 100m Run (corner of Pickleball Courts
• 15 Push-ups
• 100m Run Back to Pull-up Bars

Knee Strengthing

• Knees Ability Zero programming

4 Rds For Time

• 200m Run
• 10 Toes-to-bar
• 200m Run
• 10 push-ups. (20 hand release)
• 200m Run
• 10 sit-ups. (Pull-ups)
• 200m Run
• 10 Tractor Tire Flips. (5 dips)

I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.